Workout of the Day for Monday: August 11, 2014

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

B. Three sets for times of:
Row 500 Meters
Rest 2 minutes

AIM

A. In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

B. Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

TEAM WOD

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
135/95 lbs Power Cleans x 20 reps
Toes to Bar x 20 reps
400 Meter Run

*Partners can divide up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

SPORT

A. For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

B. Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg)
15 Pull-Ups
Run 400 Meters
*If you break on the 30 swings, you must start the set over.

CROSSFIT MOMS

Advanced
4 rounds
400m run
12 backsquats #65

Intermediate
3 rounds
400m run/walk
12 backsquats #45

Beginner
3 rounds
200m run/walk
9 backsquats #25

 COUNTDOWN: 28 Days Until The Endeavor TEAM Challenge

Coach K is competing in a 30+ hour event that spans over 40 miles and broken into 4 sub components:

1. Crucible Road March: 15+ mile (undisclosed distance) movement with pack in the Stanislaus National Forest.
2. Competitor Field: a 5 sub-event, spectator friendly event based in and around the town of Bear Valley, includes obstacle courses, rock climbing, strength events, orienteering, and other fitness tests.
3. Night Navigation: move through the Stanislaus National Forest with only a map and a compass
4. The Final Run:  a 10+ mile (undisclosed distance) run without pack through the Stanislaus National Forest, with some bonus events along the way.

• Bonus Event: The Battle Drill – at an undisclosed time and location competitors complete a known fitness challenge (details of which are released to competitors prior to the event).

Events for the 2014 Battle Drill Include:
Tandem Kayak: 2000 meters

Run 300m, swim 100m, buddy carry 150m on uneven terrain

Weighted rope pull 100m,

~100 pounds Team Stone Lift – for heaviest stone, must place on shelf (~2.5 ft)

Run with ~40 pound object (1 per team) – 3 miles

FITNESS & AIM

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B. Six sets for max reps of:
95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump x 30 seconds
Rest 30 seconds

SPORT

A. Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B. Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes

C. For time:
21 Thrusters (115/75 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

CROSSFIT MOMS

Advanced
4 rounds
15 pull ups
15 dips

Intermediate
3 rounds
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 pull up progressions
10 dips

*Dips can be done on the rings, parallel bars or a bench.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:
Heavy Kettlebell Swings x 7 reps
Burpees x 5 reps

AIM

A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean

B. Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 4 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Here’s an item I’m loving at the moment:

Trader Joe’s Chile Lime Chicken Burgers.

With 19g of Protein per serving and easy cooking instructions (broil or skillet for 4 minutes per side) these make my weekly meal prep a snap! The best part is they are only $4 (4 per box). Top ’em with avocado and enjoy with a side of sweet potatoes. I know my Nutrition Coaching Clients will love these!

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020
Rest 60 seconds

B. In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

SPORT

A. Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B. For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock hits 24:00, and then…

C. Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

The above took only 90 minutes to prepare and yield over 10 meals.

How often do you think about your goals?

Every week?

Every day?

Every hour?

Every time you get crushed by your workout?

. . . Every time you look in the mirror?

What are you doing to prepare yourself for success?

-Time spent prepping your meals ensures that you have no excuses to make a bad decision.

-Time spent training ensures your body is ready for the challenge.

-Time spent sleeping (i.e.: getting 8 hours a night) ensures your body is recovering.

“The best preparation for good work tomorrow is to do good work today. “ E. Hubbard

FITNESS

A. Four sets of:
Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Barbell Ab Roll-Out x 10-12 reps (Use 45lb bar with 45lb plates)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Ground to Overhead x 5 reps
Pull-Ups x 10 reps
Push-Ups x 15 reps

AIM

A. Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

SPORT

A. Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B. “CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

CROSSFIT MOMS

Rest Day